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    The Uncle Sam Diet: The Four-Week Eating Plan for a Thinner, Healthier America
    The Uncle Sam Diet: The Four-Week Eating Plan for a Thinner, Healthier America
    The Uncle Sam Diet: The Four-Week Eating Plan for a Thinner, Healthier America
    Ebook164 pages1 hour

    The Uncle Sam Diet: The Four-Week Eating Plan for a Thinner, Healthier America

    By Dr. Keith Ayoob and Barbara Hoffman

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    About this ebook

    The UNCLE SAM DIET is based on the new 2005 US Dietary Guidelines for Americans. Based on solid science, it's an eating style that you can stay with and thrive on. No gimmicks here, and no fads. Dr. Keith Ayoob, a registered dietitian and associate professor at the Albert Einstein College of Medicine in New York, uses the USDA's new dietary guidelines to design an eating plan based on good, wholesome foods. It's simple…it's safe…and it works!

    * Lots of good foods—from all food groups–so you never feel hungry.
    * Weekly menus for breakfast, lunch, dinner, and snacks–you can even have a latte or two!
    * Huge, hungry man's servings of vegetables and fruits–every day.
    * Delicious whole grains–muffins, breads, bagels and more.
    * Nutritious snacks for hunger attacks

    Got kids? Great! These guidelines are good for anyone age 2 and older.

    The new Dietary Guidelines are chock-full of great changes for you and your family. Dr. Ayoob takes the "nutrition-ese" out of the government's gobbledygook and gives you meal plans and recipes that are easy to use and delicious. The result? This Uncle Sam is here to stay.
    "Obesity is a disease of excess–excess calories and excess sedentary activities. The cure is to balance calories in with calories out."–Keith Ayoob (quoted in IFIC, Food Insight, March/April 2003)

    LanguageEnglish
    PublisherMacmillan Publishers
    Release dateJun 28, 2005
    ISBN9781466838949
    The Uncle Sam Diet: The Four-Week Eating Plan for a Thinner, Healthier America
    Author

    Dr. Keith Ayoob

    DR. KEITH-THOMAS AYOOB is an associate clinical professor of pediatrics at the Albert Einstein College of Medicine in New York City, where he also directs the Nutrition Clinic at the Rose F. Kennedy Children's Evaluation and Rehabilitation Center. He has worked extensively with adults and children for over 20 years and spent nine years as a spokesperson for the American Dietetic Association. Dr. Ayoob regularly shares his science-based, consumer-friendly advice on The Today Show, Good Morning America, and the Food Network, among others, and his expertise is sought by food, healthcare, and non-profit organizations alike.

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      Book preview

      The Uncle Sam Diet - Dr. Keith Ayoob

      CHAPTER 1

      Stop the Diet, I Want to Get Off!

      I hear you: Most diets suck (excuse the technical term). The more restrictive they are, the harder it is to stick to them. A few weeks, a few months, anyone can hack that. But then boredom and deprivation begin to sink in—and your diet sinks with them. A few forbidden foods later, you feel guilty about cheating, and you feel even worse when the pounds you’ve lost come creeping back.

      But, hey, we keep hoping. Another day, another diet—and Americans have tried them all. We’ve low-carbed it, blood-typed it, grapefruited it, high-proteined it, zoomed right into the Zone and out of it. We’ve met our Maker’s Diet, slept with the caveman’s diet, and awakened with Atkins breath. We’ve let it go with the fat-flush method and tried to burn off the calories with cider vinegar. Those of a certain age may have even hoisted a few with the drinking man’s diet.

      Don’t forget the pills. Boy, do we love our pills. Fiber pills, mineral pills, the scientific breakthroughs, assorted revolutions, and the just-take-two-of-these-before-every-meal capsules. We’ve shelled out big time on unique miracle combination packets of supplements. None of them worked.

      Remember Vacu-pants? They were these weird-looking sweatpants with a hole at the hip where you’d attach a vacuum-cleaner hose. Then you’d move around, and the jiggling stuff around your thighs would just magically melt away. Fat chance. Still, thousands of people bought them, hoping for a miracle cure and getting suckered instead.

      How fat are we?

      Really fat. About six in ten adults, reports the Centers for Disease Control (CDC), are either overweight or obese. (I’ll get into the technical distinction later.) The CDC makes a point of tracking these things, because most of the chronic diseases that plague Americans—heart disease, diabetes, high blood pressure, and many kinds of cancers—are more likely to strike those who weigh more than they’re supposed to.

      Let’s put it in perspective. The most reliable source we have is telling us that more than half of us are overweight. Imagine if six in ten Americans were expected to get the flu. In most cases the flu can be prevented or endured without serious consequences. But there’s no vaccine—yet—that can protect us against a chronic condition that can cause diabetes, high-blood pressure, and heart disease; take a toll on our joints; impede our breathing; slow us down; interrupt our sleep; and shorten our lives and the lives of our children.

      Obesity is a significant factor in every one of those things. Six out of ten of us are lugging around far too many more pounds than we should be. We’re eating ourselves to death—and Uncle Sam has finally decided to do something about it.

      The kids are all right, right?

      No, they’re not. Not by a long shot. A report in the March 17, 2005, issue of The New England Journal of Medicine revealed that, for the first time in our history, this generation of children may have shorter lives than their parents. That’s not just wrong—it’s obscene.

      The facts are these: Right now, three in ten American children are either overweight or downright obese. As a pediatric nutritionist for more than twenty years, I know. And it’s heartbreaking. I’m seeing children who are prematurely old and sick—with diabetes, high blood pressure, soaring cholesterol levels, and breathing problems. They’re so overweight that they can’t even move around and play.

      Everyone points a finger at fast food, supersizing, and TV. But it’s more than that. We can help our kids—and ourselves—but we have to start now.

      Is the whole world getting fatter, or is it just America?

      Good question. Truth is, we’re not alone. In fact, America isn’t even the fattest nation on the planet. In Greece, the country that started the Mediterranean diet craze, there is a higher percentage of obese men and women than in the United States, according to a 2005 report by the International Obesity Task Force. Cyprus, Germany, Finland, and Slovakia all have a higher percentage of overweight or obese men than the 67 percent in the United States. Even the svelte French, like so many of their European counterparts, are tipping the scales. And it would be that way even if fast food places left the Champs-Élysées.

      Of course, America is still ahead of many countries—and this is one area where we don’t need to lead.

      Were we always fat?

      No way. In fact, we were leaner as recently as the late 1970s. Back then, only about three in twenty adults were considered obese. Now, it’s twice that—six in twenty adults, according to the CDC. Just to give you some idea of how we’ve grown, in the Victorian England of the 1880s, the average women’s waist size was twenty-three inches. Today the average British woman’s waistline is thirty inches. Here in the colonies, things aren’t much better. A size eight dress size was always considered the average for women. This puts a woman’s measurements at 35-27-35½. A recent national sizing study showed that seven out of ten women had hips measuring at least forty inches. Twiggy we’re not. But fat isn’t a feminist issue. In 1960, the average weight for men ages twenty to seventy-four was 166 pounds; by 2002 it was 191.

      Are we simply eating more, or are we just eating the wrong things? The answer is a whole lotta both. We’re also spending entirely too much time on our butts thinking about the next snack. It’s a vicious cycle: The less we move, the less we feel like moving, and the fatter we get. So pass the chips and pop in another video.

      Welcome to our big, fat American life.

      So can’t we just cut out the bad foods, the way many diets tell us to do?

      Diets could work if you followed them scrupulously, but few of us can follow them forever. Most diets are restrictive and too extreme. What’s the fun of having the burger if you can’t have a few fries? How can you face that mountain of grains and veggies without a little olive oil? What exactly is wrong with a pat of butter on your bread once in a while?

      Not long ago, a popular talk-show host weighed in (sorry) on the trials of her low-carb diet—and how, after three weeks, she craved, absolutely longed for, a green apple.

      Whoa. How did a green apple suddenly become forbidden fruit? Unless we’re talking about the Garden of Eden, the apple is innocent.

      For that matter, there’s nothing evil about potatoes, pasta, bread, rice, and (in the right quantities) chocolate. The truth is, fruits, vegetables, and whole grains are great foods—they’re what we should be eating. They are not, as the gurus of low-carb diets would have you believe, the enemy. These foods won’t sabotage your weight—indeed, they may help you manage it. Cutting out entire groups of foods is dangerous, especially when you drop them from your child’s diet as

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